The Quadruped Single Arm Serratus Punch is an excellent exercise to isolate and strengthen the serratus anterior while challenging your core and shoulder stability. It’s a great progression from the traditional two-arm version and can help improve posture, mobility, and shoulder mechanics.
How to Do the Quadruped Single Arm Serratus Punch:
- Start in Quadruped
Position yourself on all fours with your hands under your shoulders and arms fully extended. - Shift and Lift
Gently shift your weight to one side and lift the opposite hand off the ground, keeping your support arm straight. - Scapular Retraction
Let your shoulder blade come together, allowing a slight drop in the chest. This helps activate the scapular muscles. - Scapular Protraction
Push through your support hand, spreading your shoulder blade away from your spine. You can add a slight rotation for deeper engagement. - Focus on Form
Keep the movement slow and controlled, and make sure you’re moving through the shoulder blade, not the elbow or spine.
This advanced variation builds shoulder strength and control while engaging your core. Perfect for athletes, rehab, or anyone looking to fine-tune shoulder function!